Dragon Warriors Feeding Log

[kettlebellkungfupanda]

First post! Woohoo. I'm always really bad about tracking my workouts. I follow programs, but keeping track of my reps over time is a weakness of mine (one of many ;))

 

12-15-17

Afternoon workout

2 meals into the day

Homegym

 

Warm up:

90/90 breathing w/ balloon

Leg lowers

Yoga push up to spiderman

Adductor Rockbacks

Reaching plate squat

 

Deadlift   3 x 2/fail @455    12, 12, 10

Romanian Deadlift   3 x 2/fail  @315  12, 13, 11

Double kettlebell swings   4 x 12   2 x 32kgs

2KB Front squats  3 x 2/fail 2 x 32kgs  10, 10, 12

Stair calf raise 6 x 2/fail +12kgs  20, 20,20,18,18,18

Toes to bar 3 x 2/fail

10 min bike cool down

[kettlebellkungfupanda]

2 in a row....

 

Warm up:

90/90 balloon breathing

L side lying knee to knee

Armbar series

Halos

 

DB Bench press     4 x 2/fail @90      10,12,11,10

Incline Flye              5 x 2/fail @40       10, 10, 10, 9

Incline Bench          4 x 2/fail @205     12, 12, 10, 10 + drop set

High bar back squat  4 x 2/fail @ 295    10, 8, 8, 6 +drop set

Abs

Spin bike (new toy, had to use it)  :20 standing high tension, :40 cruise x 5

 

 

Felt beat up from 4 days straight. Time to hit a refeed and finish the week strong tomorrow. 

[Sloth the Enduring]

Following for KBs.


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[kettlebellkungfupanda]

Took sunday off  ....

 

Luckily an hour break in clients this morning gave me time for easy conditioning

 

10 min TGU 1/1 up to 40kg

 

30 min; HR 70-80%

10 snatches each arm 28KG

1 min jump rope

60s SkiERG

Farmer's Carry 44KG

60s bike

10 hanging leg raise

 

2k Row (7:30)

 

300 cal fasted... I'll take every free on I can get. High Volume back tomorrow. I WILL NOT MISS!

[kettlebellkungfupanda]

I had a bad stretch of missing workouts and didn't get in any runs either. Sometimes you need to put more important things ahead of personal goals. Got back on schedule yesterday.

 

12.21.17

Back focused

 

Warm up:

90/90 balloon breathing w/ plate reach

Pullover

Leg lowers

Adductor Rock backs

HK PVC series

 

Chest Supported KB rows   4 x 2/fail  32kg x 2, 40kg x 2   12, 12, 10, 10

Bent over barbell rows    4 x 2/fail  230   12, 10, 10, 9

Wide grip pull ups    3 x 2/fail    8, 12, 10

DB lateral Raise   4 x 2/fail  22.5    13, 12, 12, 12

Block deadlift    2 x 2/fail   455   10, 14

10 min AMRAP: 8 reps each

Straight arm pull down

HK Chops

Ab Wheel  

 

Awesome pump. Theres a big difference when you miss days training, but stay on the eating plan vs going completely off script. 

[kettlebellkungfupanda]

Friday 12.22.17

 

Warm up:

90/90 balloon w/ plate reach

Pullover

Yoga Push up w/ spiderman

 

Incline bench 5 x 1/fail 225  8, 10, 10, 9, 8

Incline flye    6x 1/fail  45    10, 10, 10, 10, 8

Close Grip Bench   5 x 1/fail 205   8, 12, 11, 10, skip

Military Press    5 x 1/fail  165   9, 10, 9, 8, 8

 

Had to cut it short and skip the arms at the end. Just getting in a session during the holidays is a win.

[kettlebellkungfupanda]

12.23.17

 

Warm up

500m skiERG

 

Wide grip pull ups 5 x 1/fail +8kg  10, 8, 8, 8, 7

Parallel grip pull ups  5 x 1/fail +8kg  8, 8, 8, 7, 7

One arm LM Row   5 x 1/fail  10 ->

Upright Row   6 x 1/fail  115  12, 11, 10, 10, 10, 10

Superset:

Chest supported reverse flye

Straight arm pulldown

Inverted row

    -12-15 reps each x 2

 

Followed by chipotle. YUM!

[kettlebellkungfupanda]

12.24.17

 

No time for a full workout, too much family stuff.

 

1/2 mile warm up jog

5 150m sprints; 125 HR recovery

10 min aerobic plyos

10 min cooldown jog

 

Legs are still sore from the sprints 3 days later. I guess upping the sprints from 10s to 20s was all it took to wreck my quads, groin, and hamstrings. 

[kettlebellkungfupanda]

12.25.17

Arm day

 

Needed to do something since I ate like a total asshole all day

 

Supinating curls 45

Skull crushers 105

    superset 5 x 10

Pressdowns   32kg

Reverse curls  65

   superset 4 x 12

Close grip push up

Concentration curls

Forearm roll up

   superset  2 x 15-20

 

 

I was worried my schedule would go to crap this week, but being aware of my timing and getting things done allowed me to get in some kind of workouts. Ready to get back on the full schedule today and finish out this high volume week of training. Deload to start the new year then on to the next phase.

 

 

[kettlebellkungfupanda]

Fell off my tracking again.... 

 

Lower body, deload week:

 

warm up:

single leg hip thrusts

supine alternating toe reach

cat/cows

t-spine rotations

 

Deadlift  2 x 8  455

RDL    2 x 8    275

Hip thrusts   2 x 8  225

High bar back squat  2 x 8   225

Sled Drag   4L

Calf Raises  2 x 20

 

Deadloads are always lame, but neccessary. It refreshes my body and also gets me pumped and ready to start the next phase. Looks like the weights drop a bit and the reps go way up. We'll see what happens